Skip to content
For menAdvancedPhase 4

Day 24: Power Legs

Day 24 of 30 in the Men’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 24 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Side Step and Reach

    Difficulty 1/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Squat Jumps

    Difficulty 4/530 sec

  4. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  5. Burpee to Plank

    Difficulty 4/530 sec

  6. Squat and Twist Jump

    Difficulty 4/530 sec

  7. Plank Up-Down

    Difficulty 4/530 sec

  8. Seated Leg Lifts

    Difficulty 5/530 sec

  9. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  10. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

20 movements, about 15 min with rests.

  1. Side Step and Reach

    Difficulty 1/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Elbow Rotation

    Difficulty 1/530 sec

  4. Wrist Warm-Up

    Difficulty 1/530 sec

  5. Squat Jumps

    Difficulty 4/530 sec

  6. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  7. Burpee to Plank

    Difficulty 4/530 sec

  8. Squat and Twist Jump

    Difficulty 4/530 sec

  9. Pike Walk-Out

    Difficulty 4/530 sec

  10. Plank Step-Out and Reach

    Difficulty 5/530 sec

  11. Plank Up-Down

    Difficulty 4/530 sec

  12. Seated Leg Lifts

    Difficulty 5/530 sec

  13. Reverse Plank March

    Difficulty 5/530 sec

  14. Explosive Sit-Up

    Difficulty 3/530 sec

  15. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  16. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  17. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  18. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

  19. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  20. Reverse Shoulder Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice